“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
10 Rounds:
T2B x20 seconds
Rest 10 seconds
Box Jumps x20 seconds
Rest 10 seconds
DB Snatch x20 seconds
Rest 10 seconds
Happy Halloween!
O.T.M for 20 Minutes
Minute #1: DB Floor Press x8
Minute #2: Renegade Row x12-20alt
Minute #3: Goblet Squat x12
Minute #4: Rest
AMRAP 25 Minutes:
Deadlift x5-7
Wall Sit x20-30 seconds
Split Squat Hold x10-20 seconds
Bridge Hold x30-60 seconds
Rest As Needed
AMRAP 20 Minute:
Front Rack Hold x40 seconds
Goblet Squat Hold x20 seconds
Med Ball. Tall Clean x10
Lateral Plank Walk x20
Happy Birthday Jen F!
A truly supportive individual responsible for helping to build up so many individuals. You are strong and kind and an amazing person in our community.
4 Rounds:
Ring Row x8-16
Plank Rock x40 seconds
Skip x60 seconds
Forearm Plank + Side Plank x40 seconds (dynamic)
Skip x60 seconds
Happy Birthday Nat H, Paul, Rebecca!
A solid group of people who always come ready work and focus on good clean movement and moving well to support their activities. You are all so very different but there is one thing you share your drive and that you are all Silent amazing ninjas!
DB Deadlift x75
DB Front Rack Step Up x50
DB Thruster x25
Happy Birthday Shelley!
A super strong individual mentally and physically, you are always pushing yourself to your edge. You are a good friend, supportive and always willing to encourage and push.
O.T.M for 5 Rounds:
Minute #1: DB Push Press x10/Burpee x max reps
Minute #2: Rest
Air Squat x50
V-Up x30
Pull Up x15
Air Squat x30
V-Up x20
Pull Up x10
Air Squat x15
V-Up x10
Pull Up x5
Happy Birthday Holly B!
An exciting presence in class, you are always ready for action. We have had the opportunity to work with you for many years and we are so glad you made it into our community. Kind and always ready to help thank you for being the awesome person you are.
AMRAP 25 Minutes:
Shoulder Press x5-7
Renegade Row x8-12/side
Box Walk In x3-5
Prone Shoulder Raise x10-15 @ 1-2 second hold
Rest As Needed